For TimeMetconBenchmark
René
7 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
7 Rounds for Time:
400 mRun
21Walking Lunge
15Pull-Up
9Burpee
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace yourself on the run, especially wearing a vest, to maintain stamina for the lunges and pull-ups.
- 2Keep walking lunges unbroken if possible to maintain form, but take short pauses if needed to avoid fatigue.
- 3Aim for quick transitions between movements to minimize rest time and keep your heart rate up.
- 4On pull-ups, focus on full range of motion; consider using a band if you struggle with the prescribed number.
- 5For burpees, maintain a steady rhythm; try to keep your chest and thighs in contact with the ground for efficiency.
Safety Considerations
Technical Focus
Ensure proper form on pull-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 200 Jog - 2 min easy(Light jog to prepare for the run.)
Mobility Work:
- 5 per side Hip Flexor Stretch - 30 sec(Loosen up the hips.)
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC pipe.)
- 5 per side Ankle Mobility Stretch - 30 sec(Improve ankle flexibility for lunges.)
Activation:
2 rounds- 5 per leg Walking Lunge - 30 sec(Lightweight lunges to activate legs.)
- 5 Pull-Up Hold - 30 sec(Focus on grip and scapular engagement.)
- 5 Burpee to Stand - 30 sec(Practice the burpee movement with a slow tempo.)
Scaling Options
Intermediate
Reduce weights and movement difficulty.
- 1
pull up
Banded Pull-Ups
- 2
walking lunge
Walking Lunges with Bodyweight
- 3
burpee
Burpee Step-Out
Scaled
Simplify movements and reduce weights.
- 1
pull up
Ring Rows
- 2
walking lunge
Reverse Lunges
- 3
burpee
Burpee Step-Ups